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Tallow (Beef Or Mutton Fat), Grass-Fed Cocoa Butter Red Palm Oil Extra

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Tallow (Beef Or Mutton Fat), Grass-Fed Cocoa Butter Red Palm Oil Extra High-heat cooking oils (most stable fats, slow oxidation rate) Omega 6 : Omega 3 Shelf life (months) once % SFA % MUFA % PUFA Smoke point (unrefined) [F] / [C] ratio opened Lard and bacon fat (pork fat) Low in PUFA, good source of vitamin D. Avoid processed hydrogenated lard containing trans fats! 40 45 11 12 : 1 365 / 185 12 Tallow (beef or mutton fat), grass-fed Very favorable n-6 : n-3 ratio for grass-fed animals (1.5 : 1). Worse n-6 : n-3 ratio for grain-fed animals (12 : 1) 47 41 8 1.5 : 1 400 / 200 12 Duck Fat Very favorable n-6 : n-3 ratio for grass-fed animals (1.5 : 1). Worse n-6 : n-3 ratio for grain-fed animals (12 : 1) 33 50 13 12 : 1 375 / 190 12 Goose Fat Very favorable n-6 : n-3 ratio for grass-fed animals (1.5 : 1). Worse n-6 : n-3 ratio for grain-fed animals (12 : 1) 28 57 11 12 : 1 375 / 190 12 Chicken Fat Very favorable n-6 : n-3 ratio for grass-fed animals (1.5 : 1). Worse n-6 : n-3 ratio for grain-fed animals (12 : 1) 30 45 21 12 : 1 375 / 190 12 Ghee (Clarified butter) Ghee is clarified butter, lactose and casein free, very stable with high smoke point. 65 32 3 1 : 1 485 / 250 12 Butter Opt for grass-fed, hormone and antibiotic free butter. Butter has medium-low smoke point. 65 32 3 1 : 1 350 / 175 2 - 4 weeks (fridge) Coconut oil Very low in PUFA, very stable oil, High in fat-burning MCTs. 87 6 2 2 : 1 350 - 450 / 175 - 230 12 / 24 Cocoa butter One of the most stable oils with a very long shelf life of 2-5 years! 60 33 3 3 : 1 365 / 185 24 / 60 Red Palm Oil Very low in PUFA, very stable oil, high in vitamin A, CoQ10, vitamin E. 52 39 10 2 : 1 450 / 230 12 Cold Use & Light Cooking (moderately stable fats, moderate oxidation rate) Omega 6 : Omega 3 Shelf life (months) once % SFA % MUFA % PUFA Smoke point (unrefined) [F] / [C] ratio opened Avocado Oil Great in salads or for light cooking (use to finish your recipes or after cooking), sources of vitamin E, very high in heart-healthy MUFA, great for skin and hair. 11 71 14 12 : 1 520 / 270 12 Extra Virgin Olive Oil (EVOO) Great in salads or fro light cooking (use to finish your recipes or after cooking), sources of vitamin E, very high in heart-healthy MUFA, great for skin and hair. 14 73 11 11 : 1 375 / 190 6 Macadamia Oil Great in salads or for light cooking (use to finish your recipes or after cooking), sources of vitamin E, very high in heart-healthy MUFA, great for skin and hair. 16 83 1 2 : 1 410 / 210 6 / 12 Cold use only (unstable fats, fast oxidation rate) Omega 6 : Omega 3 Shelf life (months) once % SFA % MUFA % PUFA Smoke point (unrefined) [F] / [C] ratio opened Sesame Oil Contains unique antioxidants that are not destroyed by heat. It's a good source of vitamin E and K, high in omega 6, use sparingly after cooking and in salads. 15 40 45 45 : 1 400 / 200 2 / 4 Fish Oil (average values) Fish oil should never be used for cooking and should be refrigerated. It's usually consumed in the form of supplement (don't heat). It contains no omega 6 fatty acids! Cod liver oil (best fermented) is very high in vitamin A, E, D and K. 20 / 30 27 / 57 15 / 40 1 : 6 / 1 : 8 235 / 110 12 Krill Oil Omega 3s in krill oil are identical to the lipids in the human cell membrane and hence do not need to be converted like they do in case of fish oil. It's usually consumed in the form of supplement. Do NOT heat! 20 / 31 27 / 58 15 / 41 1 : 12 235 / 110 12 Hazelnut Oil High in MUFA but also PUFA (omega 6) - use sparingly and don't heat. 10 75 15 15 : 1 425 / 215 3 Almond Oil High in MUFA but still contains omega 6 fatty acids - use sparingly and don't heat. 7 65 28 28 : 1 430 / 220 6 / 12 Walnut Oil High in omega 6 and is very unstable - use sparingly and don't heat. 9 28 63 7 : 1 320 / 160 2 / 4 Flaxseed Oil Once opened, only lasts for 2 months. ALWAYS has to be refrigerated and can NEVER be used for cooking. After 2 months, can be used on your wood furniture for polishing. Although high in omega 3, most of it comes from ALA, which is a type of omega 3 your body cannot effectively convert to the type of omega 3s it needs (EPA and DHA). 9 18 73 0.3 : 1 225 / 110 2 Hemp Seed Oil Like flaxseed oil, should be refrigerated. ALWAYS has to be refrigerated and can NEVER be used for cooking. Rich in omega 3 fatty acids but most of it ALA, the type of omega 3 our body cannot effectively convert to the type of omega 3s it needs (EPA and DHA). 10 15 75 2.5 : 1 225 - 300 / 110 - 150 2 / 4 Pistachio Oil High in MUFA and omega 6 - use sparingly and don't heat. 15 54 31 31 : 1 325 - 350 / 160 - 175 6 Pumpkin Seed Oil Low smoke point, high in omega 6 - use sparingly and don't heat. It may interfere with some blood clotting medications (consult with your doctor before use). 17 20 63 20 : 1 250 / 120 6 / 12 Peanut Oil Possibly cold uses and for finishing meals, BUT: Peanuts are not paleo-friendly (legumes contain phytates, lectins and may contain aflatoxin). It's high in MUFA but also omega 6 - if not avoided, use sparingly. Keep in mind high smoke point or 450 F only refers to the REFINED version. It may contain herbicide and pesticide residues! 17 46 32 34 : 1 275 - 300 / 135 - 150 6.
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